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first of all, you have to increase your leg-strength by squatting....then you can do plyometrics.
make sure you have some strength before trying plyometrics in order to avoid injuries.
Squat 2x a week, starting with light weights and working your way up for example, do 3-4 sets of 6-8 reps...
your vertical should increase a lot within 2 months of starting to work out.
what you can also do is actually jump to try to get rim..
3 sets of 8 jumps
so jump up and try to touch rim 8 times....rest for 2 minutes and jump 8 times, rest, jump 8 times then finish.
you can do this after squatting...
this is a simple workout but will give you some hops; at least 3 inches in 2 months...there are many complicated workouts out there but this may give you the results you want.
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Age---19 Weight---155 lb Bench---225 Squat---300
Bodyfat%---12%ish
Last edited by Monkey; 24-May-05 at 12:48 AM.
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